Negative reinforcement is not the same as punishment.

Both positive and negative reinforcement strengthen behavior.

Habits stick not only when they feel rewarding, but when they stop feeling bad.

Relief from anxiety or pressure can make a behavior more likely to happen again.

Negative reinforcement is a frequently misused term that diminishes its value as a powerful tool for behavior change. You may be puzzled by the claim that negative reinforcement is actually a good thing. What’s so good about relying on discomfort, pressure, or nagging to motivate change? Why not rely on positive reinforcement instead? Research supports its effectiveness across many different domains and contexts. Praise, rewards, and support seem to be much more effective than criticism, penalties, and cruelty masked as tough love.

Here is where the misunderstanding begins. While we are clear about what positive reinforcement means and how to deliver it, we tend to think of negative reinforcement as the opposite of positive reinforcement. And that is only partially true. Let’s see why.

Consider the following example:

In an effort to develop the habit of reading more books, you join a book club, hoping that having someone assign which book to read and give you deadlines will motivate you to read more. You get your first assignment and start reading the book, but between work and family obligations, you don't make it very far in terms of pages read. The day of the meeting arrives, and........

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